The changing fall foliage makes this time of year perfect to get out into the great outdoors for a hike. It’s a great way to exercise with friends, or just go out alone and enjoy nature. It’s a more appealing way to get in a workout than plodding along on the treadmill or running down a busy city street – and hiking definitely is a workout. Even if you go as slow as 2 miles per hour, a 150-pound person can still burn up to 240 calories an hour. For women, hiking on a slight incline can help prevent osteoporosis by building strength, plus trails are gentler on the joints than pavement. Before you get out there, be sure you have the right shoes – running shoes with slick tread are not the best choice for hiking.

Bring water on your hike, plus sunscreen and insect repellent if you’ll be out for more than an hour. Using a backpack creates the added benefit of more weight – a 10-15 pound pack can increase calorie burn by 10-15 percent. A slight incline is best, especially for beginning hikers. Take strain off the knees on the way down, especially if you’re overweight, by using a walking stick to stabilize your body. Downhill exercise counts when it comes to strengthening muscles and burning calories, but be careful if you have joint problems. Descend in a zigzag pattern instead of straight down the slope. Not sure where to hike? Check out the American Hiking Society’s Web site for information on trails near you.